Man down!! 😫

[Sarahwee]

My calves have been really bad but I've been stretching and rollering them for days to try and loosen them.

Just stepped out to do week 4, run 1 and saw the wreaths had fell down in the war memorial. Went in and picked them up but as I stepped up and out my right calf exploded in pain and now it won't move. I'm stuck hobbling to try and get home and writing this now because my road is full of rush hour traffic stuck at road works and I can't face making eye contact with anyone.

Sooooo trying not to let the gremlins tell me what they're saying about the big girl sweating and limping with a four inch stride 🙉😔

Every time I try and walk normally it explodes in pain again. Ouchie!

Whilst I'm here, does anyone have any advice for what I need to do. I know running is off but do I ice it, roller it, stay off it, rub it??

Anyway, nearly home now finishing my walk of shame. Thank for being with me. It genuinely helped to not feel alone.

Have a good week all you runners and rollers out there. Watch this space. I'll be back!! 👍🏃🏻‍♀️👊😎

[MichaelH070862 Graduate]

I would definately ice it rest it if you can strap it so you can move around without to much discomfort and try and remember the military 3 day rule if it ain't gone go see the doc ( I was RAF) hope you don't spend to long on the IC.

[Sarahwee in reply to MichaelH070862]

As ex-navy I'd probably drink through the pain, ha! No rum. Docs if required, promise 🤞

What's the IC please??

[MichaelH070862 Graduate in reply to Sarahwee]

Injury couch not a rite of passage we really want but does happen

[nikkiwabit Graduate in reply to Sarahwee]

Oh the numbing alcohol. Perhaps only while iced and elevated?

Oh sorry you said no docs

[Oldfloss Administrator Graduate]

Not alone at all..check my last post on Bridge to 10K!!! Agony....rest up now!!!!

[RebeccaSK Graduate]

RICE for certain. I wish I lived near you, I'd have come and picked you up!!!!!!

[Sarahwee in reply to RebeccaSK]

Aw, thank you. Rice is rest, ice, ?? Maybe chocolate and ethanol??! 😂

[RebeccaSK Graduate in reply to Sarahwee]

I like your version more! Rest, Ice, Compression, Elevate!

[nikkiwabit Graduate in reply to Sarahwee]

Essential ingredients while on IC

[nikkiwabit Graduate in reply to RebeccaSK]

RICE has been superseded by MICE (see my reply)

[Hidden]

Definitely the old RICE. Although nowadays some are sticking P in front of that,to make PRICE, with P meaning Protect. As in protect from further injury. That might involve compression bandages, but it will certainly,definitely mean staying off the roller. Rolling it outjust going to cause further inflammation at this stage.

Don't wait too long before seeking medical advice. Only you can decide when or if that's necessary, depending on pain level, visible signs of injury etc.

How far down your calf muscle is it? What I'm really wondering here is if you've torn the muscle or injured the achilles tendon. If you suspect the latter, I'd seek professional medical advice sooner rather than later, as they can take a long time to heal without treatment. Muscle injuries usually (and I stress the 'usually' bit) heal relatively quickly with rest.

Either way, I'd suggest to make sure there's plenty of vitamin C in your diet. Everyone talks about protein, but your body needs to make collagen to repair the injury, and vitamin C is required by the body to synthesise collagen needed to repair the injury.

[Sarahwee in reply to Hidden]

Thank you so much for taking the time to give me so much advice. I promise to take it all on board and follow it.

The pain is high up the calf in the 'fattest' bit. I think it's muscular luckily and not a tendon. If I still cant move it by the end of play tomorrow I'll see a doc on Wed. Hopefully it'll be fine though.

Thanks again. 👍🤗

[nikkiwabit Graduate in reply to Hidden]

Agree with above - lots

[damienair Graduate]

Best wishes for a fast and full recovery. Get well soon.

[nikkiwabit Graduate]

It sounds like you have a genuine tear. If it is near you heel it could be your Achilles tendon and would need treatment but it sound like it is in your calf and so a muscle tear. There is not specific treatment for this except MICE. So gentle movement = keep your ankle and knee moving so they done get stiff (and you avoid a DVT). Ice - good stuff. Compression - I would miss out for calf injuries. and elevation - to reduce any swelling.

If you have torn your calf muscles, then there may be swelling, from the muscle bleeding. Again Ice and elevation will reduce and help this. Calf muscle (gastrocnemius) tear can take quite a while to heal. Make sure your can walk without pain before running again. Often with this it feels OK and then flares up. I am afraid this is one thing that you can't rush or you will go backwards.

As always listen to your body.

PS not a walk of shame but a walk of injury

Hope it is a minor tear and settles quickly

[Sarahwee in reply to nikkiwabit]

Thank you. I'm happy to follow your advice so I can heal sooner rather than later but not rushing. When I go back to work I'll go to the gym and have a chat with one of the PTIs about it. We have an awesome rehabilitation PTI for injured servicemen so I'll pester him, ha!! Thanks again though 👍🤗

[nikkiwabit Graduate in reply to Sarahwee]

Sounds like an excellent plan

[JenniferCMS Graduate]

Sounds like you've torn your calf muscle if you can't put weight on it. Happened to me a few years back. Thought I'd torn my Achilles so hobbled (took AGES) to A&E and they said raise it and ice it as much as poss, but keep gently and slowly walking. I asked for a crutch but they said no!! And no bandaging. However, theories change all the time. Do rest as much as poss tho, if it is a torn muscle. My brother went back to work the next day after his and says his calf is still v tight, years later (I think they don't repair so well if they don't get a chance to knit properly). Also, when you get back to running, do calf and hamstring stretches as part of your 5 min warm up walk. Best of luck - it'll be fine in time. 🙂

[Sandraj39 Graduate]

Nikkiwabit and others have said it all - it does sound like a calf tear. I tore my gastrocnemius calf muscle at Week 8 of the programme (ironically, when at work in a playground!) It felt as though someone had thrown a stone very hard at the back of my leg. Over the next 24-48hrs there was a little swelling and bruising. It was very sore and I followed RICE, but also moved as much as I could (MICE). I hobbled and limped for a couple of weeks I think and started physio (private) at about day 10. This was invaluable, not only in the massage she was able to give me but also in the stretching and strengthening exercises she gave me. It was three months before I got back to running properly (hopefully, your time on the ic will be less) but I finished the programme and have gone on to do all sorts off distances including a half marathon with no further problems from my calf. Annoyingly, I am out of action at the moment following a bout of sciatica which has affected the nerves in my leg, so feel like I may be back to square one AGAIN as my recovery is frustratingly slow. Take the time you need to get better properly, and you will soon get back to where you are. Fingers crossed for you, that you're back out there soon!🙂